This week's plan (5 weeks to go)

MONDAY: Afternoon strength 60 min. Evening swim 45 min (24 x 50m @ 1:00/50 m on the 1:10)

TUESDAY: Afternoon run 50 min (10  min warm up – 10 x 1:45 for 400m *4:25/km* with 1 min recover walk – 10 min cool down run). Bike 2 hours EASY.

WEDNESDAY: Afternoon bike 45 min EASY. Evening swim 45 min (timed 1200 m)

THURSDAY: Afternoon run 65 min (1km – 2km – 3km – 2km – 1km – each at 4:55/km with two minutes in between at 5:15/km). Swim 60 min with Coach Paul.

FRIDAY: Morning strength 60. Swim 45. NAP. Afternoon ride 2 hour EASY.

SATURDAY: DAY OF REST

SUNDAY: Morning ride 2 hours. Run 90 min (60 min at 5:15/km and 30 min at 4:55/km).